July 28, 2014 Monday

Congratulations to Camille LeBlanc-Bazinet and Rich Froning Jr. for winning the 2014 CrossFit Games!!!

ANNOUNCEMENT: Wednesday and Thursday 6pm and 7pm classes will be relocated due us Hosting Dmitry Klokov's Weightlifting Seminar.  We will be programming an alternative WOD at Murry Park.

Skill/Strength: 

Front Squats

5-5-3-3-1-1-1

Do sets of 5 at 70% 1RM. sets of 3 at 80% 1RM, and sets of 1 at 90% 1RM

MetCon:

4 RFT 

25 Sit-ups

15 KBS (53/35)

20 Overhead Lunges with Kettlebell

Post WOD

4 x 15 Russian Twists

 

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